Tuesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

8/6 Muscle Ups

25 Weighted Sit Ups (RX+= Weighted GHD (20/14))

3 Rope Climbs

Rest 2:00

3 Rope Climbs

20 Weighted Sit Ups

8/6 Muscle Ups

Rest 2:00

8/6 Muscle Ups

20 Weighted Sit Ups

3 Rope Climbs

Rest 2:00

3 Rope Climbs

20 Weighted Sit Ups

8/6 Muscle Ups

Metcon (Weight)

Optional: if time

6 Rounds

5 Left Arm DB Shoulder to Overhead

5 Right Arm DB Shoulder to Overhead

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)4 Sets:

100′ Backward Sled Drag (light load)

15 DB Prone Bench Rows

Rest :90

2)2 Rounds

Ski 2/1.8k

2k Echo Bike @recovery pace

3)Front Squat

6×10 @50-60%